Whole Grain Greek Style Pita Chicken Sandwich Place the tuna salad mix on top of a bed of spinach or lettuce for a fresh and healthy lunch. Mix a can or pouch of tuna with chopped red onions, white beans, red and yellow bell peppers, and fresh basil.
It’s filled with hearty veggies and beans and has an olive oil and lemon juice vinaigrette. This Italian-style tuna salad isn’t your typical mayonnaise-loaded tuna salad.
Drizzle with a little red wine vinegar and olive oil. Top it with feta cheese, diced tomatoes, sliced zucchini, fresh oregano, and mint. In this grain bowl, mix farro and lentils with chickpeas. This Mediterranean-inspired bowl starts with a blend of farro and lentils as the base. Grain bowls are an easy low glycemic lunch that you can pack and fill with various healthy ingredients. Mediterranean Diet Lunch Recipes Mediterranean Grain Bowls With Lentils and Chickpeas You'll have a healthy, high-protein, high-fiber breakfast without added sugar. Stir in a teaspoon or two of chia seeds along with chopped pecans or cinnamon-spiced apples for flavor. They'll add protein and heart-healthy omega-3s.Īdd quinoa to steel-cut oats and cook them together. While oatmeal is a delicious and hearty breakfast, you can kick it up a notch by adding some quinoa and chia seeds. Bake it at 350☏ for 15 - 20 minutes, until the muffins puff in the center and are firm to the touch. Grease a 6-well muffin tin and divide the mixture between the 6 wells. Add some chopped greens like baby spinach or kale and diced red peppers. Scramble 6 eggs with a little milk (regular, almond, or soy). Whip up a batch of these on your day off and pop them in the freezer for a quick grab-and-go meal. Breakfast Egg MuffinsĮgg muffins are an easy make-ahead breakfast. Diced tomato, roasted red peppers, and microgreens are added for a veggie-filled, high-fiber breakfast. In this simple recipe, a thick slice of toasted whole-grain bread has a couple of tablespoons of plain or roasted garlic hummus spread over the top. It’s a high-protein breakfast that will fill you up and get your morning off to a great start. Like avocado toast, whole grain toast uses hummus instead of butter. The arugula gives it a delicious peppery bite, so all you need is a sprinkle of salt and pepper on the egg, but you can add a little whole-grain mustard if you desire. This yummy breakfast sandwich incorporates many Mediterranean diet principles all in one sandwich: a heart whole grain bun topped with arugula and albacore tuna, and a gooey poached egg. Mediterranean Diet Breakfast Recipes Egg Sandwiches with Arugula and Tuna Here are 20 recipe ideas to help get you started. It’s easy to incorporate Mediterranean diet principles into your meals. 20 Easy and Tasty Recipes for Every Meal of the Day People who follow the Mediterranean diet have been shown to have a reduced risk of heart disease, diabetes, obesity, dementia, and certain types of cancer. This eating style is high in fiber and healthy fats while low in refined sugars and saturated fat. While not a restrictive diet, it recommends limiting fried foods, red meats, desserts, and sweets. It also includes lean protein foods like beans, seafood, poultry, lean meats, eggs, and low-fat dairy products. The Mediterranean diet is a healthy eating plan that incorporates fruits, vegetables, whole grains, nuts, and seeds daily. In this article, we’ll explain some simple ways to start incorporating Mediterranean foods and principles into your life. Other lifestyle habits like taking your time to eat, enjoying meals with family and friends, getting regular exercise, and adequate sleep are encouraged. While more of an eating style and way of life than a diet, the Mediterranean diet is a plant-forward eating plan that includes lean protein, legumes, seafood, poultry, and low-fat dairy products.
1 Research has shown it can help reduce the risk of heart disease, diabetes, and dementia and support metabolic health. The diet is ranked as one of the best or healthiest diets available. The Mediterranean diet is a healthy diet based on how people eat in countries around the Mediterranean Sea.
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